In this episode we look at the negativity bias, or our brain’s natural tendency to focus on the negative aspects of life. We look in more detail at what it is, where it has come from and how it can lead to anxiety.

We also look at the ways in which we can counter-balance this natural cognitive bias, firstly by noticing how it looks for you and then by taking time to really notice and take in the positive experiences in our lives. I take you through an exercise developed by Rick Hanson designed to help you ‘take in the good’ which can, over time, help to address the negativity bias in the brain.

I hope you enjoy the episode! If you have any questions, do get in touch by emailing me at zoe@zoeross.com or messaging me @psychologyzoe on Twitter.

Resources:

In the episode I discuss a thought observation sheet first used in episode 3 which you can download by clicking here.

This is a special podcast episode for World Suicide Prevention Day, which has the theme of taking a minute to save someone’s life. The day hopes to raise awareness of suicide and also, importantly that it can be prevented, especially by connecting with other people. I hope this podcast will help you or someone you know if you have been affected by suicide or, to help you to understand it more.

In it, I share my own personal experience of losing my lovely friend Chris Allan to suicide and discuss the impact of suicide on those that are left behind. I also discuss the importance of ‘being the person’ who is not afraid to talk about mental health and ask questions around suicide.

I know it is a tricky topic, however it is also an important one. If you have any questions, or would like to talk further, do get in touch by emailing me at zoe@zoeross.com or messaging me @psychologyzoe on Twitter.

This short mindful breathing exercise is designed to help you begin to observe your thoughts and thinking, as discussed in the previous episode about how thoughts and thinking patterns can lead to anxiety.

It is a good introduction to the techniques used in ACT (Acceptance and Commitment Therapy), discussed in episode 3.

It is useful for everyone, though particularly helpful if you are dealing with anxiety, or an overly stressed and busy mind. It will also help you to get in touch with your breath and body in the present moment.

It’s a good first step to learning to observe your mind, understanding that you are not your thoughts and gently bring your focus back to where you want it to be.

It can also be very relaxing and only lasts 4 minutes long, so you should easily be able to fit it into your day. Do be gentle with yourself if your mind wanders – it is perfectly normal! And remember, practice makes perfect!

In this episode, I talk about the types of thoughts and thinking patterns that can lead to, or exacerbate, anxiety. I discuss how you can learn to become an observer of your thoughts to help you identify your thinking patterns, thoughts, feelings and emotions and introduce you to basic techniques from CBT (Cognitive Behavioural Therapy), ACT (Acceptance and Commitment Therapy) and CFT (Compassion Focussed Therapy) to help you start to relate to your thoughts in a different way.

Here’s what you’ll learn in this episode:

Some of the different types of thinking patterns that commonly cause anxiety (catastrophic thinking, black and white thinking & perfectionism, and negative filtering).

How to use thought disputing questioning from CBT to challenge your thoughts.

How to observe and notice your thoughts and thought patterns and why this is helpful.

How ACT encourages you to accept your thoughts, feelings and emotions rather than try to avoid, suppress or change them.

Why being compassionate to yourself is so important as you explore your thoughts and thinking, and what that can look like.

I hope you enjoy the episode!

Resources:

In the episode I discuss a thought observation sheet which you can download by clicking here.